A Move You Should Do MONDAY – Thread the Needle

This week’s move comes by request from one of our faithful readers. Thread the Needle is a simple but important move you should do everyday if you read on a cell phone, work on a laptop or slouch on the couch while you watch TV. I think that pretty much covers everyone.

Here’s how to do it:

Start on all fours. Reach one arm behind and through the other arm until your shoulder touches the floor. Then reach up towards the ceiling. Try to make a straight line from hand to hand. Perform 3 repetitions on each side.

Why does this matter?

Mobilizes the thoracic spine into extension and rotation. The thoracic spine is a KEY center of rotation. If you don’t rotate well here, then other parts of your spine will over rotate, namely the lumbar and cervical spine, causing injury. Wonder why 80% of the population has lower back pain? Decreased thoracic spine mobility is one of the causes.
Stretches and strengthens the rhomboid, a key muscle that works to pull our shoulder blades (scapula) back
Strengthens the serratus anterior. By placing a hand on the ground and moving your body above it, the serratus anterior works to stabilize your scapula.
Balances the rhombo-serratus sling. These two muscles work in opposite directions to stabilize your scapula on your thorax. If they are weak, the scapula may “wing” causing rotator cuff impingement, tendonitis and pain with reaching over head.

So take a minute and try threading the needle. Your body will thank you. And if you want to know more about any exercise, send those ideas our way. This one was great!

Because nobody has time to be in pain.

Until next time…